Wednesday 10/7 – Olympic Lifting Class
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean 3 jerk Close-grip OHS 3×3 light Clean + front squat + jerk 5x(1+1+1) @ 85% Clean RDL 5×5 heavy
Heavier & Higher
Warm-up 2 rounds 20 weighted hip extensions (45/35) 15 pushups with your feet on a box 10 cobras Strength 1. Push-press 2-2-2-2 2. Deadlft 3-3-3-3 WOD 12 Minute AMRAP 10 Box Jumps (30,24) 15 Toes to Bar 10 Thrusters (115, 80)
Midline Crush + Partner WOD
Cold & Flu season is right around the corner so we strongly encourage everyone to stay on top of washing their hands, and wiping down all equipment with the provided disinfectant wipes. Sickness means time away from the gym…and nobody wants that. While on the subject of being clean please be conscious of cleaning up […]
With Your Crew
Warm-up With General Class Midline Crush 2 Rounds 1 Minute at Each Station -Abmat Sit-ups -Hollow Rocks -Plank Hold -Jack Knives -Rest Partner WOD 10 Rounds 535m Sprint 50 Double Unders One partner works at a time. Double Unders should be Unbroken. Every time you trip up. 5 burpees on the spot. Ca$hout 3 Rounds […]
Clean Out Cubbies Please!
If you store your belongs in the main cubbies located in Southie Green or Orange we are asking everyone to either bring home personal items or store it in the back of Southie Green’s Mobility Room. Any items left in the cubbies will be placed into the Lost & Found and given to Good Will […]
Sunday Funday
Don’t forget your membership includes the FREE Yoga Class today, and every Sunday from 10-11am. Come recover, relax and rejuvenate. Strength Overhead Squat 3-3-3-3-3 WOD Run 500m 15 Thrusters (115,75) Run 400m 12 Thrusters Run 300m 9 Thrusters Run 200m 6 Thrusters Level 2 (95,55) Level 1 (75,35) Strength Schedule Monday – Hang Power […]
Benchmark: Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. 2015 Southie Showdown Registration goes live TODAY at noon! If you’re interested in competing, check back here for a link and be sure to register right away. Spots sell out very quickly! Not […]
Important Announcements
Save the Date: Scavenger Hunt & Anniversary Party THIS Saturday, October 3rd! What: Photo Scavenger Hunt throughout the city. One hour to capture photos of your team doing as many different CrossFit movements in as many different locations as possible. Where: Meet at Park Street T station at 9AM Who: EVERYONE! Click HERE to sign […]
Hit a WOD or Yoga!
Don’t forget your membership includes the FREE Yoga Class today, and every Sunday from 10-11am. Come recover, relax and rejuvenate. Strength Push-press 3-3-3-3-3 WOD 50 Front Squats (75,55) 40 Kb Swings (1.5/1) 30 Thrusters 20 KB Swings 10 Front Squats Level 2- (65/45) Level 1- (55/35) (1/.75) 40-30-20-10-5 Strength Schedule Monday – Power Snatch Tuesday– […]